Anger management refers to the psychological ability to prevent and regulate anger. It gained widespread recognition in the United States in the 1970s and has since become an increasingly active area of research in Japan as well.
This Anger Management Assessment measures your ability to manage anger across five key dimensions.
Metacognitive awareness refers to the ability to observe your own internal state objectively. Recognizing what you are feeling in the moment is the essential first step in managing anger effectively.
People who are prone to anger tend to think in terms of rigid expectations — "Anyone would know that!" or "That's completely unreasonable!" Those who manage anger more effectively tend to think more flexibly — "They may have their own reasons" or "Anyone can make a mistake" — and are able to regulate their frustration before it escalates.
When anger arises, the goal is not to suppress it or express it explosively, but to address it through calm, constructive dialogue — in a way that moves the relationship forward rather than damaging it.
Asserting your own position without regard for the other person's perspective can leave them feeling dismissed. Taking the other person's viewpoint into account allows you to express yourself more gently — and makes it significantly easier to maintain healthy relationships over time.
The mind and body are deeply connected. Chronic physical tension makes it easier to become irritable and harder to regulate emotion. Learning to relax the body is an important and often overlooked component of effective anger management.
The assessment results include an explanation of key characteristics and points to be aware of for each type. We hope you find it a useful reference.
Below is a detailed explanation of how this Anger Management Assessment was developed. Please read if you would like a deeper understanding.
While anger can serve a function — such as signaling that a boundary has been crossed or prompting others to change their behavior — it also carries significant costs. People who are prone to anger tend to experience higher levels of depression and lower self-esteem. Research has also linked chronic anger to an increased risk of cardiovascular disease. In more severe cases, acting on anger impulsively can lead to social and professional consequences that are difficult to recover from.
This assessment was developed with the goal of identifying the underlying factors that make anger difficult to regulate, and of drawing on psychological frameworks and practical skills — including those derived from cognitive behavioral therapy — to support both mental and physical wellbeing.
The formal development of anger management as a field began in the 1970s, shaped significantly by the work of Novaco [1], who was influenced by Meichenbaum — one of the founding figures of cognitive behavioral therapy. Since then, anger management has been the subject of research around the world.
That said, scale development in this area remains limited, and no comprehensive measure of overall anger management ability currently exists. In developing this assessment, we drew on a range of related studies, including Stith's (2002) [2] anger management scale for romantic relationships, Sakurai's (2002) [3] anger-response coping scale for adolescents, and Murakami et al.'s (2005) [4] problem aggression scale, among others.
A team of certified psychologists, clinical psychologists, and graduates of psychology master's programs conducted brainstorming sessions. The resulting ideas were grouped using the KJ method into five categories. The items were then reviewed and refined. Three questions were selected per category to allow the assessment to be completed in a relatively short time while still providing clear and meaningful results.
- ● Metacognitive Awareness
- 1. I notice when I am feeling angry.
- 2. I am aware when I am becoming emotional.
- 3. I can recognize when I am about to lose my temper.
- ● Inhibitory Thinking
- 4. I am able to think in ways that help me calm my anger.
- 5. I remind myself that getting frustrated will not help.
- 6. I try not to expect too much of myself or others.
- ● Constructive Assertiveness
- 7. I speak up before anger builds up inside me.
- 8. I discuss issues calmly and clearly rather than reacting emotionally.
- 9. I resolve conflicts through constructive conversation.
- ● Consideration for Others
- 10. I try to see things from the other person's perspective.
- 11. I listen to the other person's side before getting angry.
- 12. I respect the values and viewpoints of others.
- ● Physical Relaxation
- 13. When I feel a surge of anger, I am able to release the tension in my body.
- 14. Even when angry, I speak slowly and calmly.
- 15. When I feel irritated, I take deep breaths.
● Number of Questions
5 factors × 3 questions each
● 5-Point Scale
Strongly Disagree 0
Disagree 1
Neutral 2
Agree 3
Strongly Agree 4
● High / Moderate / Low Threshold per Factor
9 to 12 Good 6 to 8 Fair 0 to 5 Poor
● Overall Score Thresholds
52 to 60 Excellent
44 to 51 Good
35 to 43 Fair
0 to 34 Poor
For each personality type, we provided an evaluation of approximately 1,000 characters covering key characteristics and points to be aware of. The content was developed based on prior research and the clinical experience of the authors.
This assessment has not been subjected to factor analysis or checks for reliability and validity. It reflects the professional judgment of specialists, but please note that it lacks sufficient statistical grounding and is not intended for use in academic research.
[1] Novaco, R. W. (1975). Anger Control: The Development and Evaluation of an Experimental Treatment. Lexington Books.
[2] Stith, S. M., & Hamby, S. L. (2002). The anger management scale: Development and preliminary psychometric properties. Violence and Victims, 17, 383–402.
[3] Sakurai, M. (2003). Development of a Japanese version of the Adolescent Anger Response Scale. Japanese Journal of Clinical Psychology, 21, 255–265.
[4] Murakami, N., & Fukumitsu, T. (2005). Criterion-related construction of the problem aggression scale and therapeutic intervention through assertion training. Japanese Journal of Personality, 13(2), 170–182.
* Additional References
Hata, U., & Onodera, A. (2009). The relationship between ego resilience and Type A behavior patterns. Mejiro University Journal of Psychology, 5, 107–116.
Ikuwa, H., & Uchida, N. (1991). Measurement of time anxiety. Bulletin of the Faculty of Integrated Arts and Sciences, Hiroshima University, Section III, 15, 71–85.
Seto, M., Hasegawa, N., Sakano, Y., et al. (1997). An attempt to develop the Japanese Type A Behavior Rating Scale (CTS). Japanese Journal of Counseling Science, 30, 199–206.
Ono, H., & Okada, M. (2014). The structure of career anger management among young workers: Development of the Career Anger Management Scale. Japanese Journal of Industrial and Organizational Psychology.
Nishimura, S. (2008). A review and prospects for research on impatience: A proposal for a comprehensive model of impatience. Bulletin of the Graduate School of Education, University of Tokyo.
Hibino, K., & Yoshida, F. (2006). The calming process of anger experience and anger control. Tsukuba Psychological Research.
Shigeyoshi, N., & Otsuka, Y. (2010). Examination of the effects of an anger control program for junior high school students. Hiroshima University Psychological Research.
Ando, S. (2018). The Technique of Managing Anger Well: A Practical Anger Management Course. PHP Business Shinsho.
